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Healthy Over the Holidays: Tips to Boost Your Immunity!

Hello everyone!! Hope everyone is safe and healthy!

Finally, the moment we’ve all been waiting for the holidays! Today I am going to talk about how to improve your immune system to fight off seasonal viruses and stay healthy for family and friends gatherings.

At our clinic, we’ve been doing our best to decorate and get into the holiday spirit– and it has really made a difference! It’s easy to be negative about everything that’s happening, but when someone in our office cracks a joke, or tells a funny story, it makes us all laugh and remember to not take everything too serious.


Tips to boost your immunity for the holidays season:

  1. Stay Active:
    • Daily Exercise;
    • Keep Moving;
  2. Maintain a good diet:
    • Outsmart the Buffet;
    • Stay Hydrated;
  3. Reduce Stress:
    • Get a Good Night’s Sleep;
    • Let go of perfection;
    • Enjoy the little things;

Your therapist will give you their honest opinion about what they believe are the best treatment strategies for you to stay Active

Stay Active

  1. Keep Moving

It’s easy to get swept up in the hustle-and-bustle of holiday planning, but make sure you’re putting your health first and staying active. Whether this is outdoor walks, going to the gym, or participating in therapy of some kind, make sure you’re not just sitting on your couch, waiting for Christmas to come! Get moving with friends and family, such as taking a walk after a holiday meal.

2. Daily Exercise

This is what I’m doing to make sure I get enough activity every day: I make a conscious effort every day to MOVE. Any exercise will do. I’m not getting picky. I will either do cardio (riding my bike with my boys or going for a family walk), a flexibility routine, a full body strengthening routine, or my physical therapy exercises (yes, I have my own physical therapy exercise that I need to stay up with too). I decide what to do based how I feel. If I feel sluggish, I go for cardio. If I feel strong, I go for the full body routine. If I feel stiff and stuck, I do my flexibility routine. I try to do this first thing in the morning before the rest of the day gets going. When I make exercise a priority in my day, I feel more energetic, more productive, and less stressed. Do yourself a favor, get moving– you’ll feel better. 

Or click below to see useful exercise from our PTs:


Maintain a good diet;

  1. Outsmart the Buffet

When you face a spread of delicious holiday food, make healthy choices easier: 

  • Have a small plate of the foods you like best and then move away from the buffet table. Start with vegetables to take the edge off your appetite. 
  • Eat slowly. It takes at least 20 minutes for your brain to realize you’re full. 
  • Avoid or limit alcohol. If you do have an alcoholic drink, have it with food. Alcohol can lower blood sugar and interact with diabetes medicines. 
  • Plan to stay on top of your blood sugar. Check it more often during the holidays, and if you take medicine, ask your doctor if the amount needs to be adjusted. Eat close to your usual times to keep your blood sugar steady. If your meal is served later than normal, eat a small snack at your usual mealtime and eat a little less when dinner is served. Invited to a party? Offer to bring a healthy dish along. If you have a sweet treat, cut back on other carbs (like potatoes and bread) during the meal. Don’t skip meals to save up for a feast. It will be harder to manage your blood sugar, and you’ll be really hungry and more likely to overeat. If you slip up, get right back to healthy eating with your next meal.

2. Stay Hydrated!

Colder weather and indulging in holiday party drinks can make us forget we still need to drink water. Bring a water bottle with you wherever you go to help remind you to stay hydrated. Water accounts for 60% of our body’s total weight and we need to stay hydrated in order to maintain this ratio.  If you’re consuming alcoholic beverages over the holidays, try alternating with glasses of water in between your cocktails. Your body will thank you the next morning! 

Reduce Stress;

1. Get a Good Night’s Sleep! 

How are you sleeping these days? If you are like most people, probably not too well. I wouldn’t be surprised to learn that people are spending more time watching TV before bed, staring at social media and the news on their phones, and staying awake feeling restless, thinking about what the future will bring. This is highly disruptive to getting restorative sleep. Studies have shown a lack of good sleep makes us more susceptible to getting sick after being exposed to a virus.

2. Let go of perfection! 

Enjoy the holiday season for what it is. If something doesn’t get done, let it go; everyone will still enjoy themselves. 

3. Enjoy the little things!

If this year has taught us anything, it’s that every day counts. Make sure you’re telling the people in your life that you appreciate them, and stay positive. A positive attitude is the best way to tackle any difficult situation head-on!

Ryan e1657920030149

Dr. Ryan Seifert

Natural Fit Physical Therapy

"We Help Adults 50+ Become More Active, Stay Healthy, And Avoid Slowing Down Without Pain Pills, Injections, Or Surgery."



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